Buff For Life

Kailey Zárate Fitness

Women's Training, Bodybuilding
Coach
Kailey Zárate

Buff for Life is my womens group hypertrophy program. My goal with Buff for Life is to teach women how to train with intention, how to train with proper intensity, and how to train with proper exercise execution so they can build strong, defined muscles and build their confidence both in & out of the weight room without spending hours in the gym or hella restricting food/calories like I used to do. This ongoing monthly program will include:

  • 4-8 week long mesocycles
  • progressive hypertrophy programming
  • workout tracking through trainheroic app
  • detailed exercise video demos
  • weekly form coaching
  • access to a community of fellow buff for life babes to connect with

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What you can expect:
Build muscle, build strength, feel more confident in and out of the weight room
Features
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Access to your coaches
Coach who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
2 upper and 2 lower body days, with instructions for how to turn this into a 3 day per week program
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Exercise Video Guidance
Instructional videos to make execution easy
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Committed Teammates
Access to a community to connect with other Buff for Life girlies.
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Delivered through TrainHeroic
You'll access all of your training directly through the app
Equipment
Required
barbell // dumbbells // cables // machines
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
day 1: delts, back, tris, core

A

incline dumbbell press

12, 10, 8

B

neutral grip lat pull down

12, 10, 8

C

dumbbell lateral raise

12, 10, 8

D

dumbbell lying tricep extension

12, 10, 8

E

dumbbell crunch up

3 x 10

Monday
Day 2: Glutes, Hamstrings, Quads

A

smith machine glute bridge

12, 10, 8

B

barbell romanian deadlift

12, 10, 8

C

glute med kickback

12, 10, 8

D

machine leg extension

12, 10, 8

Wednesday
day 3: chest, delts, bi's, tri's

A

dumbbell front raise

12, 10, 8

B

dumbbell chest supported row

12, 10, 8

C

cross cable triceps press down

12, 10, 8

D

unilateral cable lateral raise

12, 10, 8

E

supinating bicep curl

12, 10, 8

Thursday
Week 1 Day 5

A

smith machine hack squat

12, 10, 8

B

45 degree glute extension

12, 10, 8

C

dumbbell reverse lunge (ipsilateral)

12, 10, 8

D

seated leg curl

12, 10, 8

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Buff For Life
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Buff For Life
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Buff For Life
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